Apple slices with seed butter

Lemon on the apple stops it browning

You need

• An apple
• Sunflower or pumpkin seed butter

How

1. Slice, squeeze over lemon, dip.

✅ Daily Dozen – what it helps with

🍎 Other fruitA large review of 95 studies found that eating more fruit and vegetables – up to about 800g (10 portions) a day – was linked to lower risk of heart disease, stroke, cancer and early death.

🥜 Nuts and seedsA review of studies following over 800,000 people found a handful of nuts a day (about 28g) was linked to about 22% lower risk of early death and lower risk of heart disease.

From Dr Michael Greger's Daily Dozen (NutritionFacts.org). Tick off today's Daily Dozen ›

More snack ideas

Frozen berriesA handful, straight from the freezerOatcake with almond butterOr rice cakes with mashed avocadoA date with a walnutSweet and filling – one is plenty

All the suggested meals ›

Inspired by the Blue Zones – mostly plants, beans every day, a little fish, eggs and dairy. General information, not medical advice.